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28 Must-Buy Supermarket Eats For Your Weight Loss Goals

Even if you ate beforehand and brought a list of items to stick to, all of us slip up and make questionable choices when wheeling our carts down the inner aisles of our local supermarkets. And who can blame us? When it comes to supplementing fresh produce, lean meats, and eggs with packaged goods, there are so many traps to fall into. Whether you can’t resist sugary childhood favorites or calorie-laden products mislabeled as healthy, it’s easy to walk out with a couple (ahem, several) waist widening items in your basket. But if you reach for these perfect picks instead, you’ll be pulling healthy choices out of your cupboards every time you reach in. Try out The 46 Best Supermarket Shopping Tips Ever while you’re at it and keep your kitchen temptation-free.

1

Seapoint Farms Dry Roasted Edamame, Lightly Salted

Per 1/4 cup (30 g): 130 calories, 4 g fat (0.5 g saturated fat), 150 mg sodium, 10 g carbs (8 g fiber, 1 g sugar), 14 g protein

Snack smart with a handful of roasted edamame from Seapoint Farms. This particular bag is lightly salted, which means you can pack on the protein without too much extra sodium. Excessive salt intake is one of the 20 Weird Reasons Why You’re Gaining Weight So Fast, so keep the scale steady by adding these to your salad or favorite trail mix.

Buy it now for $0.90 per 0.79 oz snack pack at Amazon.com.

2

Kashi Organic Promise Sweet Potato Sunshine Cereal

*Per 1 cup (51 g): 180 calories, 1 g fat (0 g saturated fat), 160 mg sodium, 43 g carbs (4 g fiber, 7 g sugar), 5 g protein

Sidestepping all the sugary choices in the cereal aisle is easy with organic options like this. Kashi’s sweet potato cereal is sweetened with cinnamon and molasses, yet only clocks in at 7 grams of sugar, so it pairs perfectly with a bowl of skim milk and a sprinkling of berries to start your morning the right way.

Buy it now for $3.49 per 10.5 oz box at Amazon.com.

3

Halo Top Vanilla

*Per 1/2 cup (64 g): 60 calories, 2 g fat (1 g saturated fat), 110 mg sodium, 13 g carbs (3 g fiber, 5 g sugar), 5 g protein

There’s no need to avert your eyes from the ice cream cartons taunting you in the freezer section, not when you’ve got America’s best-selling pint in your cart. Halo Top, the $66 million brand, has a range of flavors with one thing in common—their unbelievable nutrition labels. Each half cup of ice cream only sets you back 60 calories, 2 grams of fat, and 5 grams of sugar, which means you can enjoy a decadent dessert without breaking the calorie bank and without sacrificing on taste. Those numbers may look too good to be true, but they’re not, so grab a spoon and see for yourself!

Buy it now for $5.99 per 16 oz carton at Jet.com.

4

Modern Table Lentil Pasta

Per 2/3 cup (55 g): 190 calories, 0.5 g fat (0 g saturated fat), 10 mg sodium, 32 g carbs (3 g fiber, 3 g sugar), 15 g protein

A plate of pasta can be more than just a carby cheat meal. Each bite of Modern Table’s lentil noodles is full of muscle-building protein, especially if you whip them up with grilled chicken and colorful veggies. For those still feeling skeptical, a study in the Archives of Internal Medicine showed a lower incidence of cardiovascular disease in those eating more legumes like lentils, so why not make this pasta purchase on your next grocery run?

Buy it now for $45.09 per 6 pack at Amazon.com.

5

Bisquick Gluten Free Pancake & Baking Mix

Per 1/3 cup (40 g): 140 calories, 0.5 g fat (0 g saturated fat), 340 mg sodium, 31 g carbs (1 g fiber, 3 g sugar), 2 g protein

It’s no secret that a gluten-free label doesn’t always signify a healthy product, but you can trust this pancake mix to deliver if you’ve got a gluten intolerance (or even if you don’t). With fewer calories and less fat than Bisquick’s original baking mix, you can feel good about cutting into a stack of these cakes. Stop by the produce section on your way out and snag some fresh blueberries or bananas to top them off.

Buy it now for $5.31 per 16 oz. box at Amazon.com.

6

Spindrift Cucumber

Per 1 can (12 fl oz): 2 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

If you’re struggling to kick a soda habit, trash those sugary cans and stock up on seltzer instead. There are so many brands to choose from, but Spindrift, the first and only American sparkling water company made with real squeezed fruit, is one our favorites. The low-cal, low-sugar nutrition label is as refreshing as each slightly pulpy drink.

Buy it now for $1.82 per 12 fl oz. can at Amazon.com.

7

Skinnygirl Protein Shake, Vanilla Bean Sundae

Per 1 bottle (11.5 fl oz): 80 calories, 1.5 g fat (1 g saturated fat), 310 mg sodium, 5 g carbs (1 g fiber, 0 g sugar), 12 g protein

Put your sweet tooth to good use when you sip on Skinnygirl’s vanilla protein shake. Since each bottle is sugar-free and less than 100 calories, you can get a guilt-free dose of protein without taking the time to mix up a shake yourself. These grab-and-go drinks are great for after the gym; at 12 grams of protein, they’ll make up about half of the 20-30 grams of protein you need to eat after a workout.

Buy it now for $8.87 per 11.5 oz. bottle at Amazon.com.

8

Amy’s Black Beans & Tomatoes Breakfast Burrito

Per 1 burrito (170 g): 270 calories, 8 g fat (1 g saturated fat), 540 mg sodium, 38 g carbs (6 g fiber, 3 g sugar), 12 g protein

Calling all vegetarians: this breakfast burrito belongs on your grocery list! Amy’s is known for their delicious organic options, and this product is no exception. With potatoes, tofu, black beans, vegetables, and salsa wrapped up in a flour tortilla, you’ll find yourself feeling fuller longer with this satiating pick.

Buy it now for $2.09 per 6 oz. box at Amazon.com.

9

Horizon Organic Mozzarella Cheese Sticks

Per 1 stick (28 g): 80 calories, 6 g fat (3.5 g saturated fat), 200 mg sodium, < 1 g carbs (0 g fiber, 0 g sugar), 8 g protein

Hungry between meals? Look no further than these Horizon string cheese sticks for a low-cal, high-protein snack. They’re great for your kids’ lunchboxes, but don’t miss out on the benefits yourself. Since each serving packs on 20 percent of your recommended daily dose of calcium, it’s a simple way to battle bone disease and osteoporosis.

Buy it now for $5.29 per 6 oz. package at Amazon.com.

10

Wild Planet Light Tuna

Per 2 oz (56 g): 90 calories, 3.5 g fat (1 g saturated fat), 100 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 13 g protein

Tuna’s a great source of protein, but make sure you aren’t overriding its benefits by purchasing cans packed with added oils. You want something like this Wild Planet tuna, which is sustainably caught and only canned with sea salt so you can scoop it onto whole grain crackers or a spinach salad with confidence.

Buy it now for $3.99 per 5 oz. can at Amazon.com.

11

Rx Bar, Coconut Chocolate

Per 1 bar (52 g): 210 calories, 9 g fat (2 g saturated fat), 150 mg sodium, 23 g carbs (6 g fiber, 14 g sugar), 12 g protein

Sure, there’s 14 grams of sugar in each of these Rx bars, but it’s from natural sources including dates and fruit. Each one is made with real, whole foods and “no b.s,” which is an ingredients list to cheer about. Unwrap one of these protein-packed bars after a run or a spin class when your body’s glucose levels are depleted and you need to refuel. It’s a satiating snack that will keep your sweet tooth happy while boosting your muscle mass at the same time.

Buy it now for $2.06 per 1.8 oz. bar at Amazon.com.

12

Justin’s Classic Almond Butter Squeeze Pack

Per 1 pack (2 tbsp): 200 calories, 18 g fat (2.5 g saturated fat), 0 mg sodium, 6 g carbs (3 g fiber, 1 g sugar), 6 g protein

Whether you love squeezing them onto a banana or straight into your mouth, Justin’s almond butter packs belong in your grocery cart. Each one is full of 18 grams of fat (the healthy kind) and lots of protein. And the best part is, pre-measured packs like these make it easy to know just how many creamy calories you’re spreading on that AB&J.

Buy it now for $1.99 per squeeze pack at Amazon.com.

13

GT’s Kombucha

Per Gingerade (8 fl oz): 30 calories, 0 g fat (0 g saturated fat), 10 mg sodium, 7 g carbs (0 g fiber, 2 g sugar), 0 g protein

Pencil this probiotic drink onto your list and let the live cultures growing inside of it work wonders in your tummy. Good bacteria, like the kind lingering at the bottom of these kombucha bottles, have been shown to have a positive effect on general health. According to a study in the British Journal of Nutrition, taking a probiotic supplement for 12 weeks over a placebo led to significantly higher weight loss in overweight women. Drinking GT’s kombucha can give these benefits, but won’t make too much of a dent on your daily calorie intake.

Buy it now for $4.47 per 16 fl oz. bottle at Amazon.com.

14

Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread

Per 1 slice (34 g): 80 calories, 0.5 g fat (0 g saturated fat), 0 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 4 g protein

Don’t cut these carbs from your diet. Ezekiel 4:9’s whole grain slices are the best way to bookend a sandwich, especially if you’re opting for the sodium-free version. This organic brand uses sprouted grains and legumes in their bread, which can up their vitamin synthesis six to ten times, according to a study in the American Journal of Plant Nutrition.

Buy it now for $18.97 per loaf at Amazon.com.

15

Sir Kensington’s Organic Mayonnaise

Per 1 tbsp (14 g): 100 calories, 11 g fat (1 g saturated fat), 11 mg sodium 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

Look out for Sir Kensington’s on your next trip to the store; We Tested 5 Mayos, And This Is The Best! Made with organic ingredients, including free-range eggs, this silky spread will shock you with its great taste, but not its nutrition label.

Buy it now for $9.99 per 16 oz. jar at Amazon.com.

16

Quaker’s Steel Cut Oats

Per 1/3 cup (45 g): 170 calories, 3 g fat (0.5 g saturated fat), 0 mg sodium, 31 g carbs (4 g fiber, 1 g sugar), 6 g protein

Opt for oats in the morning with a bowl of Quaker’s. These steel-cut, 100 percent whole grain oats aren’t just easy to make, but easy on your body. Low in fat and free of sodium, you can trust in each protein-rich spoonful. While other products are bursting with sugar, these oats only have one single gram, so have fun with your toppings! We recommend a sweet handful of berries.

Buy it now for $3.88 per 25 oz. canister at Amazon.com.

17

Newman’s Own Thin & Crispy Roasted Vegetable Pizza

Per 1/3 pizza (35 g): 240 calories, 9 g fat (3.5 g saturated fat), 550 mg sodium, 33 g carbs (3 g fiber, 3 g sugar), 11 g protein

Believe it or not, pizza can be part of a healthy lifestyle. With scale-friendly choices like Newman’s Own’s vegetable pizza, you don’t have to call your cheesy slice a cheat meal. This crispy pie is made of part-skim mozzarella and has a multigrain crust, more grams of protein than fat, and a hearty helping of mushrooms, red onions, and bell peppers. So don’t feel pressured to order a pizza next time your friends are over; simply heat up one of these.

Buy it now for $11.19 per pizza at Jet.com.

18

Siggi’s Whole Milk Icelandic Yogurt With Mixed Berries

Per container (125 g): 140 calories, 4.5 g fat (3 g saturated fat), 55 mg sodium, 12 g carbs (0 g fiber, 8 g sugar), 12 g protein

12 grams of protein and only 8 grams of sugar? A yogurt ratio like that is music to our ears and characteristic of full-fat finds like this. And to make Siggi’s Icelandic yogurt even better, each of their mixed berries cups is bursting with bacteria. Like the GT’s Kombucha above, the live active cultures on the ingredients list make this a probiotic product that’s good for your gut, in addition to the rest of your body.

Buy it now for $1.49 per 5.3 oz. container at Jet.com.

19

Oloves

Per 1 Lemon & Rosemary pack (30 g): 53 calories, 5.5 g fat (>1 g saturated fat), >1 mg sodium, >1 g carbs (0 g fiber, >1 g sugar), >1 g protein

It doesn’t get much better than these gems when it comes to snacking. Each low-cal bag of Olove’s is home to at least 10 pit-free olives and less than one milligram of sodium. So snack on the go with any of the brand’s four flavors for a freshly packed treat between meals.

Buy it now for $0.72 per 1.1 oz. pack at Walmart.com.

20

Progresso Light Zesty! Santa Fe Style Chicken

Per 1 cup (236 g): 80 calories, 1 g fat (0 g saturated fat), 460 mg sodium, 13 g carbs (3 g fiber, 1 g sugar), 5 g protein

Make some serious weight loss progress with Progresso’s light options. The Santa Fe Style Chicken can is full of white meat chicken, corn, rice, and black beans, not to mention a nutrition label that reads more like a snack than a soup. Each cup of the stuff is less than 100 calories, and while lots of other brands sneak in sodium levels that inch close to quadruple digits, this Progresso product contains less than 500 milligrams. Yes, please!

Buy it now for $2.49 per 18.5 oz. can at Amazon.com.

21

Emerald 100 Calorie Pack Natural Almonds & Walnuts

Per 1 pack (16 g): 100 calories, 9 g fat (1 g saturated fat), 0 mg sodium, 3 g carbs (2 g fiber, 1 g sugar), 3 g protein

Why load your cart up with flavored or sodium-heavy nuts when you could buy Emerald packs? At 100 calories each, these almond and walnut mixes don’t just help you easily keep track of your snacking, but let the nuts speak for themselves. There are only two ingredients listed on the package: almonds and walnuts. So simple and so simply good for you.

Buy it now for $4.94 per 3.92 oz. pack at Amazon.com.

22

Smucker’s Natural Creamy Peanut Butter

Per 2 tbsp (32 g): 200 calories, 16 g fat (2.5 g saturated fat), 105 mg sodium, 6 g carbs (2 g fiber, 1 g sugar), 8 g protein

Read your labels right and choose a peanut butter jar packed with only peanuts and salt, like Smucker’s Natural. Without any sketchy ingredients tacked on, you can go nuts when slathering the spread, confident in where those good fats and protein levels are coming from. No wonder it ranked so high when we tested 10 peanut butters.

Buy it now for $8.98 per 26 oz. jar at Amazon.com.

23

Organic Valley Reduced Fat Grassmilk

Per 1 cup (240 mL): 130 calories, 5 g fat (3 g saturated fat), 120 mg sodium, 12 g carbs (0 g fiber, 11 g sugar), 8 g protein

It’s time you gave your body a break from all the hormones, pesticides, and GMOs flooding in from the meat you’re eating and the milk you’re drinking. We know that buying products from grass-fed cows can bump up the price of the product, but isn’t that worth the health benefits? Stock up on vitamin D and calcium without stocking up on chemicals when you try Organic Valley’s Grassmilk.

Buy it now at your local market when you check out these location listings at OrganicValley.coop.

24

Skinny Pop Original Popcorn

Per 1 package (18 g): 100 calories, 6 g fat (0.5 g saturated fat), 45 mg sodium, 9 g carbs (2 g fiber, 2 g sugar), 2 g protein

Banish buttered popcorn from your life and sneak one of these 100 calorie bags into your purse on your next movie date. Skinnypop turns a cheat treat into a smart snack by adding only sunflower oil and a little salt to their “pure popped perfection.”

Buy it now for $0.47 per 0.65 oz. pack at Amazon.com.

25

Lean Cuisine Chicken With Almonds

Per 1 package (8.5 oz): 290 calories, 5 g fat (0 g saturated fat), 490 mg sodium, 44 g carbs (4 g fiber, 8 g sugar), 16 g protein

The freezer section can be hit or miss, so make sure you don’t pass up this Lean Cuisine entree if you’ve got the chance. Zap this in the microwave and you’ll have a steaming bowl of long-grain rice, chicken, nuts, and veggies within minutes. We love that you can count the grams of fat on one hand, but even more that the protein clocks in at a whopping 16 grams!

Buy it now for $2.79 per 8.5 oz package at HarrisTeeter.com.

26

Lay’s Oven Baked Potato Crisps, Original

Per 1 package (0.88 oz): 110 calories, 3 g fat (0 g saturated fat), 140 mg sodium, 19 g carbs (1 g fiber, 2 g sugar), 2 g protein

You didn’t think we’d deprive you of your chips, did you? It’s totally possible to indulge in a bag of crispy Lay’s without hurting your health habits since one serving is just over 100 calories with 7 fewer grams of fat and 200 fewer milligrams of sodium than the classic version.

Buy it now for $0.47 per 0.88 oz. bag at Amazon.com.

27

Aloha Chocolate Organic Protein Powder

Per 2 scoops (37 g): 150 calories, 4.5 g fat (1.5 g saturated fat), 190 mg sodium, 10 g carbs (3 g fiber, 4 g sugar), 18 g protein

Get the most out of each gym sesh with a protein shake made from chocolate Aloha powder. This blend of pea, pumpkin seed, and hemp seed protein is organic and full of key nutrients like magnesium and iron. It’s also got 18 grams of protein, which will put you right at the sweet spot between 18-25 that Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios recommends for breakfast.

Buy it now for $28.49 per 15-serving container at Amazon.com.

28

Applegate Smoked Turkey Breast

Per 2 oz (56 g): 50 calories, 0 g fat (0 g saturated fat), 360 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 10 g protein

For humanely-raised, non-GMO, antibiotic-free meat, look out for Applegate products next time you’re shopping. Their smoked turkey breast, in particular, is a low-cal, fat-free option that can spice up any sandwich with 10 grams of protein. We know buying more organic can ultimately mean spending more money, so read up on these 30 Ways To Save At The Grocery Store — Without Coupons! to make up for your splurges.

Buy it now for $6.99 per 6 oz. package at Amazon.com. For Prime Fresh Members only.

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

Rome wasn’t built in a day, and those abs that are “made in the kitchen” don’t appear after one meal. If your goal is weight loss, you’ll need to give your grocery list an overhaul and start shopping strategically. One day at a time, meal after meal — with the right foods at home, you can make big changes.

Our tips will help you be more thoughtful and efficient at the market — and avoid any “oops, how did that get in there?!” moments with a tub or two of Ben & Jerry’s (we’ve all been there, it’s OK). These guiding principles will help you even if you’re not trying to lose weight — they’re just good rules of thumb to keep in mind!

  1. Shop the perimeter. The perimeter method means sticking (mostly) to the foods along the walls of the grocery store — fresh produce; meats, poultry, and seafood; dairy and eggs. You’ll also find at some markets that there are fresh-pressed juices! You know what you’re avoiding by only shopping the outer rim of your local market? Ice cream. Processed foods. Chips. Soft drink. All that stuff you don’t want! Pro tip: duck into the grains aisle for a hot second, grab some quinoa, brown rice, beans, or oats, and RUN FOR YOUR LIFE.
  2. NEVER shop hungry. You know this. We know this. But somehow, it totally still happens. Your hunger can absolutely take over your brain and dictate your decisions, so don’t let the hunger pangs dictate what goes in your cart and eventually into your pantry . . . and then belly.
  3. Get the right staples. Make a list of the healthy dry goods that you should always have in your pantry and tailor your grocery list accordingly depending on what’s low and in need of a refill. Need a little help on where to start? We’ve got a list of healthy pantry staples ready for you to print.
  4. Make a list. Going into a grocery store aimlessly is like giving a presentation at work and not even knowing the topic (OK, it was a rough metaphor, but you get it). Your grocery list is your plan of attack — your strategy. You need to have that game plan, especially if you’re new at this. Plan what meals you’re going to make for the week. Evaluate what ingredients you already have and what you need. Craft your list based on your needs, and then get ready to make that grocery store your b*tch.
  5. Choose the right packaged foods. Packaged foods are typically a no-go — unless it’s something like pre-cut produce. Obviously you want to steer clear of processed foods and junk, but sometimes markets offer pre-chopped fresh veggies and fruits as well as lighter packaged meals for on-the-go eating. Read the labels, be choosy, and decide what will help save you time while maintaining your nutrition goals (this is a lot easier to decide on if you are NOT hungry, so don’t skip tip number two!)
  6. Choose the right stores. When you can, try to shop at natural and local markets that offer premium produce, organic ingredients, and grass-fed and pasture-raised animal products. This will guarantee that you’re giving your body the highest-quality fuel for your weight-loss journey.

Image Source: POPSUGAR Photography / Jae Payne

The Secret To Weight-Loss Success

It’s not how much you eat that matters. It’s what you eat. This is an incredibly important concept taught by the doctors and dietitians at the Pritikin health resort.

For long-lasting weight-loss success, what guests at Pritikin eat are foods that deliver the most hunger-curbing satisfaction for every calorie consumed.

For the most part, foods with a lot of satisfaction per calorie are:

  • Naturally rich in fiber
  • Naturally high in water
  • Naturally low in calorie density (which means that your calorie intake, per bite, is low).

Foods That Shed Weight

Pritikin’s Shopping List For Weight Loss is full of these high-fiber, high-water, low-calorie-dense foods.

Unfortunately, U.S. marketers often sell us the exact opposite. A Sausage McMuffin, for example, has about 95 calories per bite (470 calories in total). As we all know, that one McMcMuffin rarely quells hunger. We could easily order another, and another. That’s what happens when your food is dense with calories. And we’re sadly aware of what happens to our waistlines as a result.

Delish!

It’s nice when food that is good for you also tastes good. The award-winning chefs at Pritikin make sure that’s always the case. Not only do they cook all meals at Pritikin, from breakfast to four-course dinners, they teach guests how to prepare these very same foods in their home kitchens.

And, oh, what they and other Pritikin foodies can create! A can of beans becomes Black Bean & Tomatillo Soup. Oatmeal gets transformed into Chocolate Brownie Oatmeal. Salmon becomes Slow-Roasted Salmon With Fennel and Citrus.

So go ahead! Give this Pritikin Shopping List For Weight Loss a try. And check out the many, many other tantalizing recipes on Pritikin’s website.

Health Vacation

Better yet, make your next vacation a health and weight-loss vacation at Pritikin. Discover for yourself how easy and delicious healthy living can be. And have a lot of fun doing it.

Most importantly, discover a new you. The Pritikin Program isn’t just about losing weight. It’s about losing everything else that may be weighing you down, like high blood pressure, high blood sugar, diabetes, and heart problems. It’s about becoming your best and happiest self.

The Truth About Counting Calories

There is a biological truth: When you eat fewer calories than your body burns, you lose weight. However, counting calories often leads to overeating! Lose Weight Without Counting Calories

More than 100 studies published over the past three decades in peer-reviewed journals have found that the Pritikin Program improves virtually every modifiable risk factor for cardiovascular disease, including hypertension, pre-diabetes, diabetes, high cholesterol, high triglycerides, chronic inflammation, and excess weight.

“Our primary mission is leading our guests back to health and vitality,” sums up Danine Fruge, MD, ABFP, Medical Director at the Pritikin Longevity Center.

“Give us two weeks, and we’ll give you new life.”

Download This List

Shop smart! Download this shopping list for healthy weight loss.

Pritikin Diet

Learn more about the healthiest diet on earth.

What Kathleen Zelman, MPH, RD, Says:

Does It Work?

Eat This, Not That is not exactly a diet, but a calorie-counter’s guide that could help you lose weight by making healthier choices. Don’t assume that everything on the “eat this” side of the book is healthy and recommended for weight loss.

Take this glossy guide along to the supermarket and restaurants to help you make smarter choices.

There is no research supporting this weight loss approach, and there are questionable recommendations in the book, like many nutritious foods on the “not that” side of the page.

Is it Good for Certain Conditions?

If you are trying to lower the sodium, fat, or calories in your diet, this guide can help you navigate restaurant menus and supermarket offerings. But it’s not a nutritionally balanced diet plan. Don’t assume that everything on the “eat this” side of the book is healthy and recommended for weight loss.

If you have a medical condition, ask your doctor for guidelines on your diet.

The Final Word

The analysis of restaurant menu items and grocery foods is eye-opening. Avoiding the 20 worst foods loaded with fat, calories, and sodium and including the 8 super foods is good advice for everyone.

If you often eat fast food or prepared foods, this guide is packed with useful information that can help you make smarter choices.

This is a useful guide for people who don’t want to diet but are trying to make better choices. You won’t necessarily lose weight unless you control your total calories for the day and you exercise.

People who need more structure and weight loss guidance should find another diet plan.

If you live by yourself, don’t worry, you’re not alone! If you’re in the USA, you’re one of 35 million single-person households. In the UK, the figure is 7.7 million. But, if you’re all by yourself, how should you go about your grocery shopping? Having a good healthy grocery list for one will not only keep you fit and fed, but also has some other surprising benefits.

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All Buy Myself

There’s nothing quite like independence: having no one else to rely on but yourself. Unfortunately, this means that you have to look after your grocery shopping, too.

But where do you even start with doing the groceries? Well, making sure you’re keeping yourself healthy is a very good start. There are plenty of “healthy grocery lists” online that can give you plenty of tips and ideas. But how do you actually translate it into a basic grocery list for 1?

The trick here is to try and work out precisely how much you’ll need. Having items like chicken, carrots, avocados, milk, and bread on your list are all well and good, but how do you know how much of each you should buy?

We’ll take you through some questions you might have about a weekly healthy grocery list, then break down how many meals and portions a standard pack of your usual food provides. Then, according to general healthy eating guidelines, we’ll provide you with a household shopping list template. However, you can skip straight to the free printable template if you wish.

Weekly Healthy Grocery List for One FAQs

Do I really need to use a shopping list?

Yes.

There’s a temptation to think that, because you’re living alone, that shopping is easy. This is because you feel you don’t need to buy as much and therefore don’t need to plan as meticulously. But if anything, living by yourself means you probably should be planning more!

But why is this?

Firstly, to keep costs down. Supermarkets are quite unscrupulous when it comes to finding sneaky psychological ways to make you buy things you didn’t plan to or simply don’t need. Making a list and doing your darndest to stick to it will help you fight those bedazzling offers and temptations. This is important went it comes to pricier items on your list. You don’t want to be spending unnecessary pennies on the olive oil that’s on offer when your normal brand is still cheaper.

Using a good shopping list means that you’ll only buy what you need. This means you’ll be less likely to end up with products that you’ll never use, or worse, have to throw away. After all, overheads are much higher when living in a single-person household, so making sure you have a good cheap grocery list for one person is actually quite essential.

Don’t buy what you don’t need. Stick to the essentials with a shopping list.

Secondly, it will help reduce food waste. Environmental issues are becoming more and more prevalent these days. Food waste is a large contributor to greenhouses gasses and climate change. It’s also costly, as every unused food item you throw out is actually something you’ve spent money on. Having a good shopping list will help you buy only what you need for that week, and reduce your food waste.

Thirdly, a good shopping list can help you maintain a healthy living lifestyle. It’s easy to plump for ready-made meals for one when living alone. They’re convenient, but they’re certainly not as healthy as preparing your own food. Having a good weekly meal plan and shopping list can help you prepare your own meals and keep your intake of unhealthy saturated fat, sodium, and refined sugar down.

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So, I should create a meal plan?

It’s definitely advised.

Figuring out exactly what you’ll be eating and cooking for the week will really help ensure your grocery list for one reduces waste and spending.

Be honest when you create your meal plan. Are there some nights where you’re simply not going to have the time or the energy to cook a meal? Are you likely to go for takeout at the weekend? If so, don’t worry! It’s far better to included and incorporate these into your meal plans and shop around these.

But isn’t buying in bulk cheaper?

Generally, yes. But it isn’t if you just end up throwing stuff away because you haven’t used things before they go bad, it really isn’t.

There’s no point buying 10 onions for $5 at 50¢ each, rather than $3 for the 4 onions at 75¢ if you end up throwing 6 onions away. If this happens, you actually ended up paying $5 for just 4 onions: that’s $2.5 per onion!

But you can make buying in bulk work for you as long as you have the knowledge and the means to preserve things for longer. For example, if you have extra onions, you can take time to chop up the ones you’re unlikely to use straight away and store them in the freezer.

Check out our “How to Store” section for guides and tips about how to get the maximum shelf-life from your food.

Should I Cook for One?

No.

Cooking for one doesn’t take much less time than cooking for 4 or more. Therefore, you might want to consider cooking a meal that serves 4+ and storing the remaining portions to have later in the week.

Of course, this is totally dependent on your storage situation, particularly freezer space. It also means your weekly menu will have a narrower variety of meals for you to enjoy.

But doing this really helps keep costs down as you’re simply buying a lot less. It also saves time for some meals as all you need to do is defrost then reheat a portion.

Are there any general money-saving tips for shopping for one?

Absolutely.

The best tip is to make a shopping list and stick to it, which we’ve mentioned above.

The next best tip is that frozen and canned food are godsends!

Both are generally cheaper in weight compared to their fresh counterparts. They are also just as healthy as fresh food. If you’re choosing time-saving prepare food, such as frozen mixed chopped vegetables, then they might be pricier. However, the convenience of these might be worth the extra pennies.

What’s also great about these is that they keep for a long time. So, if your meal plan for the week diverges for whatever reason, at least you don’t need to worry about having to throw unused food items out because you didn’t get round to using them as planned. As well as reducing your food waste, as they can be used at a later date you won’t be putting your hard-earned bucks straight into the garbage.

Healthy Food Portion Breakdown

As mentioned, the biggest issue with creating a weekly healthy grocery list for one is knowing how much to actually buy. But how much does your average pack of food at the grocery store provide you with, according to healthy eating guidelines?

Meat, Fish, & Eggs

1lb / 500g pack of chicken breasts = 4 meals

1lb / 500g pack of lean ground beef = 4 meals

1 ½ lb / 300g pack of ham = 10 sandwiches

1 can of tuna (5oz / 160g) = 1 meal

1 can of sardines (50os / 160g) = 1 meal

Pack of 2 salmon fillets = 2 meals

6 medium eggs = 3 egg breakfasts

Dairy

2 cups / 500ml carton of milk (or milk alternative) = 8 bowls of breakfast

1 lb / 500g tub of Greek yogurt = 3 bowls

½ lb / 250g stick/block of butter or healthy oil-infused spread = 50 slices of bread

¾ lb / 350g block of cheese = 12 sandwiches

Grains

1 loaf of wholemeal/wholegrain bread = 10 sandwiches

1 lb / 500g bag of wholegrain pasta = 6 meals

½ lb / 250g bag of brown rice = 5 meals

1lb / 500g box of healthy breakfast cereal = 10 breakfast bowls

1lb / 500g box of oatmeal = 10 breakfasts

Vegetables

1 can of chopped tomatoes = 4 servings of pasta sauce

1 onion = ingredient for 2-4 portions (depending on recipe)

1 avocado = 2 meals

1 medium eggplant / aubergine = 2-3 sides

1 medium zucchini / courgette = 2-3 sides

1 can of peas = 2 sides

1 can of beans (any) = 2 meals/sides

1 sweet potato = 2 sides

2 carrots = 1 side

Fruit & Nuts

1 apple = 1 snack

1 large banana = 1 snack

1 orange = 1 snack

2-3 satsumas/clementines/mandarins = 1 snack

2 plums = 1 snack

1 cup of (approx 8) strawberries = 1 snack

1 cup of (approx 32) grapes = 1 snack

1 handful of nuts (approx. 1oz / 30g) = 1 snack

1 handful of dried mix fruit (approx 1oz / 30g) = 1 snack

Weekly Healthy Grocery List Template

Taking into account all the approximate portion sizes above, we will now present to you your free printable weekly healthy grocery list for one person. What’s included here follows general healthy eating guidelines which include:

  • 2 portions of fish (preferably oily) per week
  • No starchy vegetables (such as potatoes)
  • Meat portion control
  • White meat and lean red meat
  • 5 portions of fruit and vegetables a day, snacking on about 2-3 portions of fruit a day and having 2 portions of vegetables with a main meal

We’ve also included items like healthy condiments that you should only need to buy when you run out or low on them. Some of the other ingredients on this list may last you more than a week too, such as grains, but they should keep for a long time in a cool dry place.

You’re more than welcome to make additions and subtractions to this list to make it your own.

Basic Grocery List for 1

Meat, Fish, & Eggs

  • 1x carton of 6 eggs
  • 1x can of fish
  • 1x pack of 2 fish steaks
  • 1x ¾ lb / 350g pack of ham
  • 1x 1lb / 500g pack of white or lean red meat

Dairy

  • 1x 1 ¾ lb / 350g block of cheese
  • 1x 2 cup / 500ml carton of milk or alternative
  • 1x stick/block of butter or healthy oil-infused spread
  • 1x 1 ¾ lb / 350g tub of Greek or natural yogurt

Grains

  • 1x 1lb / 500g bag of wholegrain pasta
  • 1x 1lb / 500g box of healthy breakfast cereal
  • 1x 1ln / 500g box of oatmeal
  • 1x loaf of wholemeal/wholegrain bread

Condiments

  • Herbs & Spices
  • Hot sauce
  • Ketchup
  • Mustard
  • Mayonnaise
  • Peanut/almond butter
  • Tartare sauce

Vegetables

  • 2x avocados
  • 1x 1lb / 500g bag of carrots
  • 1x can of beans
  • 1x can of chopped tomatoes
  • 1x eggplant / aubergine
  • 2x onions
  • 1x can of peas
  • 2x sweet potatoes
  • 2x zucchini / courgette

Fruit

  • 5x apples
  • 5x bananas
  • 1x bunch of grapes
  • 5x oranges
  • 4x plums
  • 1x punnet of strawberries

Oil

  • 1x bottle of healthy oil (olive/linseed/rapeseed)

Do you think this will last you for an entire week? What other healthy food would you add to this list? Have you any tips for storing excess food for a long time? Let us know in the comments.

My girlfriend and I spend less than $150 a month on groceries and eat at home 5 nights a week — here’s exactly what we buy

  • Sean, who goes by “The Money Wizard,” is a 28-year-old blogger and financial analyst.
  • He grew his net worth by more than $100,000 in two years and is on track for an early retirement.
  • Sean and his girlfriend spend less than $150 a month on groceries and eat home-cooked meals for most lunches and dinners during the week.
  • They plan meals ahead of time and eat leftovers to make the most of their groceries.

Have you ever done something that you thought was totally normal, only to be met with shock when you shared it with the rest of the world?

The first time this happened to me was when I went to college and realized everyone thought I was nuts for safety pinning my socks together in the wash. ROLLING THEM UP JUST ISN’T THE SAME.

And the most recent time this happened to me was when I shared my monthly grocery bill on my blog. I quickly realized my grocery spending must not be all that normal, especially after getting comment after comment from MyMoneyWizard.com email subscribers like this:

“I wanna know how you only spend $100 something on groceries a month. That absolutely blows my mind. Haha. Please share your secrets.”

“How the hell do you spend so little on groceries every month? What are you buying? Top Ramen? Obviously I kid, but seriously. What are you buying?”

“Also, how do you keep your grocery bill so low? Have you ever posted something like a weekly/monthly menu of what you make to keep it so frugal?”

Ask and you shall receive!

A look inside a week of the Money Wizard’s grocery shopping

I’m writing this a few minutes after getting back from the usual once-a-week grocery store trip, and I snapped a pic of this week’s haul before I put everything up.

Here’s what a typical week’s worth of groceries looks like for Lady Money Wizard and I:

Typical week of groceries for the two of us. The Money Wizard

Total cost? $69.37.

That cost is for two people. So, we’re looking at an overall cost of less than $35 per person, or less than $150 a month.

Considering the Department of Agriculture’s (USDA) most recent cost of food report pegs even the cheapest grocery budget around $190 per person a month (and goes all the way up to $370 a month), apparently my shopping habits are a big outlier after all.

Let’s run through the process start to finish and see if we can uncover any secrets.

Step 1. The meal plan

I’ve found if I don’t get a head start on meal planning over the weekend, all the wheels tend to come off during the week. And before I know it, I’ll have defaulted to ordering takeout for the third night in a row.

To avoid this costly fate, my typical routine now involves throwing together a weekly meal plan Sunday morning and then going grocery shopping sometime during the day.

To be fair, “meal planning” makes it sound pretty fancy. The reality is, I’ll just turn to Lady Money Wizard and say, “Hey, what do you feel like eating this week?”

To help jog the memory, I keep a running note of all my favorite meals on my phone. Any time we try a new recipe that’s a keeper, I’ll add it to the ever-growing list.

If I’m feeling really adventurous, I’ll spend a few minutes browsing my go-to food blogs for new meals to try. Some of my favorites include:

  • AllRecipes.com – No surprise here, this is probably the biggest recipe website on the internet.
  • Foodwishes YouTube channel – Chef John has an insanely popular YouTube channel, and his recipes are pretty easy and always delicious.
  • BudgetBytes.com – Beth has tons of simple and tasty recipes with an emphasis on saving cash. I especially like that she breaks down the exact cost of each recipe.
  • SeriousEats.com – Their “Food Lab” section is legendary for their super in-depth recipes. If I’m looking to do some serious cheffing to make the best of the best, no corners cut, I’ll go here.

Typically, we try to plan for five full dinners at home. For us, this is a nice balance, and it usually leaves Friday and Saturday to treat ourselves to dinner out as a reward for staying on track all week.

Dinner plan

This week, we settled on these five meals:

  • Crock-pot pulled pork – A classic. Slow cookers are great, because you can set them early in the morning and come home from work to a nice warm meal, ready to go.
  • Slow-cooker beef and broccoli – We’ve made this one several times, and it’s always a hit.
  • Roasted-cauliflower salad with lemon-tahini dressing – I need to up my salad game, but this recipe is a great start. It’s one of the few salads I’ve enjoyed enough to make a full meal out of.
  • Apple-cider Dijon pork chops, with a side of sweet potatoes and apples – Another one that makes a regular appearance in the Money Wizard kitchen. We always like to include at least one simple “meat with a side of veggies” type of meal per week.
  • Chicken pot pies – Never made this one before, but Lady Money Wizard felt like doing some baking. Excited to see how it turns out!

Lunch plan

My usual go-to lunch is some cooked chicken with hot sauce and a side of yogurt, fruits, and maybe some cheese sticks. Usually I cheat and just pick up a rotisserie chicken, which I can turn into about four portions for $5 to $7 total. Simple, healthy, and comes out to about $3 a meal.

This week I didn’t grab any rotisserie chicken, so I’ll probably just bring in leftovers from dinner. Most times, dinner leftovers make for a full lunch on their own, but if I’m looking for sides I’ll just grab whatever fruits and veggies are on sale.

Breakfast plan

I stopped eating breakfast a while ago. It turns out, all that B.S. about it being the most important meal of the day is based on research funded by … Kellogg’s.

On the other hand, there’s tons of legitimate, unbiased research showing the fat-loss and lean-body-mass benefits of intermittent fasting, which is another fancy term to explain going 12 to 16 hours per day without eating. That sounds really brutal, until you realize that if you just skip breakfast, you’re already at 12+ hours.

I’ve found my body adjusts to this quickly, and after two to three days I’m no longer hungry in the mornings.

This is a pretty awesome hack because:

  1. I can now eat pretty much whatever I want during the rest of the day and stay at a healthy weight because I’m not going over my daily calorie limit.
  2. I only have to fund two meals per day, instead of three.

The second point might be overblown because breakfast food is crazy cheap, but I’ll count it anyway.

(For the record, Lady Money Wizard thinks I’m nuts for skipping breakfast, and she typically makes a quick morning smoothie with a banana, frozen fruit, and a little bit of milk and yogurt.)

Step 2. Grocery shopping

Meal plan in hand, the shopping excursion started at Aldi and finished at Cub Foods, where I picked up the last few straggler ingredients. Start to finish, the whole process took me about an hour.

Earlier in the article, I already spoiled the total cost ($69.37), but what does $69 of well-planned groceries buy you?

(Full confession: The reason this article is getting published this week is because I finally remembered to save my receipt.)

Money Wizard’s grocery receipt

Milk (half gallon) – $1.29

Greek yogurt (five packages at $0.69 each) – $3.45

Butter package (four sticks) – $2.49

Bananas (1.8 pounds) – $0.83

Chickpeas (One 15-ounce can) – $0.79

Sweet Potatoes (2 pounds) – $1.72

Shredded carrots – $1.69

Cilantro – $0.69

Green onions – $0.69

Red onions – $1.69

Organic spring mix – $3.99

Apples (Fuji) – $3.39

Raspberries – $2.29

Cauliflower (one large head) – $1.89

Broccoli (one large head) – $1.89

Beef stock – $1.49

Chicken stock – $1.29

BBQ sauce – $1.99

Basmati rice (2 pounds) – $2.99

Wheat hamburger buns (eight-pack) – $2.50

Pie-crust mix – $2.49

Soy sauce – $1.89

Pork chops (2.01 pounds at $2.89) – $5.81

Pork loin (3.12 pounds at 1.89) – $5.90

Angus sirloin tip steak (1.79 pounds at $4.79) – $8.57

Chicken breast (3 pounds at 1.89) – $5.67

Total cost: $69.37

Overall, this is a pretty standard trip, if not a little on the high end. I’d say $50 to $60 is more typical, which makes sense because this receipt was a little meat heavy.

And by a little, I mean there’s absolutely no way the two of us will eat 12-and-a-half pounds of meat in one week. I’m guessing we’ll stash quite a bit of frozen leftovers, which should push the monthly price down even further.

Step 3. Cheffin’ it up

To the kitchen we go!

With a little bit of creativity (read: blind following of online recipes) we transformed our raw ingredients to these gems.

Apple cider Dijon pork chops, with a failed attempt at that cool sauce swirl the chefs always do:

The Money Wizard

Chickpea salad with lemon-tahini dressing:

The Money Wizard

DELICIOUS homemade chicken pot pie:

P.S. – that’s a GIANT serving spoon, not a tiny pie. This pie made about three full meals. The Money Wizard

Slow-cooker pulled pork, getting reheated in the saute pan for BBQ sandwiches:

The Money Wizard

I never did grab a pic of the beef and broccoli, but I promise that it looked (and tasted!) really, really good.

This was A TON of food. So much so, that I spent the whole workweek eating leftovers for lunch. Which reminds me …

Don’t forget about the leftovers!

If I’m trying to show exactly what “one week’s worth of groceries” cost, this has to be the worst example of that. (I know, great planning, Money Wiz …)

Because even after all was said and done, we had enough leftovers to freeze two full servings of pulled pork and 2 pounds of unused chicken breasts. We also had two leftover onions, at least 1 pound of unused rice, a few yogurts, a whole bunch of barbeque sauce, and even a couple hamburger buns.

Realistically, that equals nearly another week of meals for one person, which is enough to bring down the true grocery cost per person to about $25 per week.

Conclusion – shop cheap, live healthy, and save cash.

So there you have it. An affordable way to pack your pantry with real, nutritious food that’s healthy AND cheap.

Obviously, this is just one week, picked randomly based on my availability to type out a whole post — and, more importantly, finally remembering to save a receipt for once in my life.

But I think it’s a pretty solid glimpse into my typical routine. And hopefully it gives you some tips for saving money and cutting the waste (i.e. snacks and premade meals) from your grocery cart.

At the same time, we’re not exactly going rice-and-beans for every meal either.

Instead, this sort of approach is relaxed enough that if you want to go even cheaper, there’s definite wiggle room to do that. And if someone tells you how expensive it is to eat healthy, you can laugh them right out of the kitchen as you chomp down your fifth delicious meal of the week.

P.S. — If you’re interested in easily tracking your grocery spending, check out my cage match between the most popular budgeting apps. They’ll help you monitor your spending, avoid getting overcharged on fees, and are what I personally use to track my net worth every month.

Looking to lose weight but don’t have a lot of time to plan out meals? We’ve got you covered! I’ve created a simple 30-item shopping list you can take to the store that will give you everything you need to make easy, healthy meals and snacks each day for a week.

And the best part is, while there are seven days’ worth of meals below, you can also mix, match and repeat these recipes to last a whole month — or more! And this budget-friendly grocery list is easy on your wallet, too! (You’ll need a few simple pantry staples, like olive oil, salt and vinegar, so double check the list below to make sure you have the basics before getting started.)

Joy Bauer gives dieting tips in 60 seconds

Jan. 2, 201402:24

SHOPPING LIST:

VEGETABLES

STARCHY VEGETABLES

  • Beans, any preferred variety (2 cans)
  • Potatoes, sweet and white (3 white, 3 sweet)

FRUIT

  • Apples (4)
  • Bananas (4)
  • Berries, any variety (2 frozen bags)
  • Oranges (3)
  • Grapefruit (3)

PROTEINS

DAIRY

WHOLE GRAINS

  • Bread, whole grain (1 loaf, regular or reduced calorie)
  • Cereals, whole grain (1 box)
  • Waffles, whole grain (1 box)

The recipes in this 7-day slimdown plan also include these mainstay condiments — please check your pantry and make sure you have these on hand!

CONDIMENTS/PANTRY

  • Garlic
  • Lemon
  • Dijon mustard
  • Marinara sauce
  • Salad dressing, low calorie
  • Salsa
  • Ketchup
  • Olive oil
  • Vinegar

7-day slimdown meal plan:

Trending stories,celebrity news and all the best of TODAY.

Breakfasts:

1. Greek yogurt with fruit

2. Berry protein smoothie

3. Whole grain cereal with milk and fruit: Enjoy 150 calories of whole grain cereal, 1 cup milk (skim, soy, or unsweetened almond milk) and one of the following fruit options; 1/2 banana, 1 orange, 1/2 grapefruit or 1/2 cup berries.

4. 2-minute salsa scramble sandwich

5. Greek Yogurt with Nuts and Fruit

6. PBJ & Fruit Waffles

7. Spinach-cheese-egg scramble

Lunch:

1. Kitchen sink salad

2. Open-faced turkey sandwich

3. Open-faced tuna melt

4. Open-faced PB-banana sandwich: Enjoy with crunchy carrots or bell pepper sticks on the side.

5. Lentil-bean salad

6. Loaded baked potato

7. Salmon salad Dijonnaise: Enjoy over leafy greens with 1 slice of whole-grain toast and 1 orange or ½ grapefruit.

Ignore the bun in this photo!Nathan Congleton / TODAY

Dinner: 1. Turkey-spinach burger: Enjoy 1 burger without the bun. Serve with a baked sweet potato and mixed green salad with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

2. Lemon-Garlic Shrimp: Enjoy with 2 cups sautéed leafy greens and ½ baked sweet potato.

3. Chicken paillard pizza with veggies and salad: Enjoy 1 serving of pizza with a side salad topped with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

4. Baked fish with steamed broccoli and baked potato: Enjoy 5 ounces grilled, roasted or baked fish with unlimited steamed broccoli and baked potato topped with 2 tablespoons lowfat Greek yogurt.

5. Fiesta omelet with baked sweet potato: Enjoy with a plain baked sweet potato on the side.

6. Mini turkey meatloaves: Enjoy 2 mini meatloaves with a salad topped with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

7. Pork tenderloin, baked potato and carrots: Enjoy 6 ounces of roast pork tenderloin with cooked carrots and a baked potato.

Snacks:

1. Apple with 1 level tablespoon nut butter

2. Orange + 15 nuts

3. Apple + 15 nuts

4. Lettuce-pepper-turkey roll-ups (1/4 pound sliced turkey wrapped around lettuce and bell pepper sticks)

5. Banana + skim latte (skip sugar)

6. Low-fat Greek yogurt: And 1 tablespoon nuts (or 2 tablespoons whole-grain cereal)

Follow Joy on Twitter, Facebook and Pinterest.

Shop for Healthy Foods & Drop Pounds

Stocking up on lowfat, high-fiber healthy foods is key to any weight loss plans.

When nutrient-rich food is easily accessible, you’re likely to actually use what’s on hand to create meals, and to nosh on healthy foods too. To wit: If you don’t keep Doritos in your cupboard, you’ll probably reach for the whole-grain crackers and reduced-fat peanut butter instead.

Grab a cart. Here’s how to load your cabinets, refrigerator and freezer with the best choices your grocery store has to offer. After you return home to unload, you’ll be just one step away from weight loss and good health.

Healthy grocery list for a week’s worth of groceries

Listed under each food group you’ll find: “Why” you need to buy (and eat) these foods and your “Best Picks,” a grocery list for the healthy foods (including the brand names to look for) you’ll need for your weight loss plans.

Grocery shopping for a healthy, more plant-based diet is often less expensive than loading up on traditional American staples like red meat, butter, cheese, high-sugar cereals and snacks. One simple dinner consisting of a 3-ounce sirloin steak, a baked potato and 1 cup of broccoli costs approximately $7.66. The cost of the first dinner in our meal plan on page 162 (Kasha and Pasta With Lemon Pesto served with a spinach and tomato salad) is a much more frugal $3.89 per serving.

Aisle for healthy whole grains: breads, cereals and grains

Why When you opt for healthy whole grains over refined products (such as white rice and white flour), you get more:

  • fiber
  • folic acid
  • magnesium
  • vitamins E and B6
  • copper
  • zinc
  • dozens of phytochemicals

These all help reduce the risk of heart disease, cancer and diabetes. Become an avid label-reader to make sure you’re getting healthy whole grains (just because bread is brown doesn’t make it whole grain). The product is whole grain if the first ingredient is whole grain, whole wheat or rye (plain wheat flour is not whole grain). Opt for breads with 2 or more grams of fiber per slice (most slices range from 70-90 calories).

Read on for a healthy grocery list that includes delicious breakfast cereals, grains, breads and produce that fit in perfectly with your weight loss plans.

Shop for delicious healthy foods that fit into your weight loss plans.

1 box Kellogg’s All-Bran

1 box General Mills Total

1 container Quaker Oats (original or quick-cooking)

Best picks of healthy whole grains

1 box quick-cooking brown rice

1 box buckwheat groats (kasha)

1 box quinoa

1 pack corn tortillas

1 pack whole-wheat tortillas

1 box reduced-fat Triscuits

1 box whole-wheat pasta spirals (or any pasta shape)

Best picks of healthy foods: bread

1 loaf Pepperidge Farm Natural Whole-Grain

Healthy grocery list for the produce section

Why There are hundreds, perhaps thousands, of phytochemicals found in fruits and vegetables, all of which help prevent cancer, heart disease, macular degeneration (age-related blindness), neural-tube birth defects, diabetes and obesity. Research has shown that a diet rich in fruits and vegetables can help manage your weight.

Best picks of healthy foods: fruits and vegetables

1 kiwi

1 papaya

1 apricot

1 cantaloupe

2 mandarin oranges or 1 orange

1 basket strawberries

1 avocado

2 beefsteak tomatoes

1 acorn squash

1 bunch Swiss chard

1 bag baby spinach leaves

1 head red lettuce

1 cucumber

7-ounce jar roasted red peppers

1 garlic bulb

1 medium onion

1 green bell pepper

1 bunch broccoli raab or 1 head broccoli

2 lemons

1 lime

1 bunch fresh cilantro

1-ounce container prepared pesto (such as Buitoni; refrigerated in the produce or dairy aisle)

1-inch piece fresh ginger root

3 bananas

1 honeydew melon

1 bunch red grapes

1-pound bag baby carrots

Keep reading for your healthy grocery list for the beans, legumes and fish that fit perfectly into your weight loss plans.

Discover even more tasty healthy foods that fit in perfectly with your weight loss plans.

Why Beans are among the best sources of folic acid, a powerful B vitamin that promotes a healthy heart and the development of a healthy baby. Beans are also an excellent source of dietary fiber, important for a happy colon. Both canned and dried beans offer the same nutrition; just be sure to rinse canned beans to remove excess salt before using. Peanuts are actually legumes, too, (legumes are the fruit or seed portion of a plant) and they’re an excellent source of fiber and vitamin E too.

Nutritionally, most legumes are similar, except lentils, which pack a bit more folic acid: 1 cup of cooked lentils has 100 micrograms more than black, navy and white beans, 76 mcg more than garbanzo beans (aka chickpeas), and 66 mcg more than pinto beans (lentils have 358 mcg per cup). As for fiber: kidney beans and lentils have 16 grams of fiber per 1 cup cooked; black, navy and pinto beans have 14 grams of fiber per cup; white beans have 12 grams of fiber per cup; and garbanzo beans have 10 grams of fiber per cup.

Best picks of healthy foods

15-ounce can pinto beans

15-ounce can garbanzo beans (chickpeas)

15-ounce can white beans

8-ounce can cut green beans

18-ounce jar reduced-fat peanut butter (Jif)

Best picks of healthy foods: the fish counter

Why Many varieties of fish are loaded with omega-3 fatty acids, a type of fat that fends off arterial blockages, helps relax narrowed arteries so blood can flow through, reduces blood levels of a very-low-density lipoprotein associated with heart disease, and promotes healing of arterial walls. The types with the most omega-3’s include the rich, oily, dark-fleshed fish, such as salmon, sardines, bluefin tuna, trout and mackerel (also known as kingfish or king mackerel).

8-ounce salmon fillet, Atlantic farmed or wild

6-ounce can bluefin or yellowfin tuna (Genova)

8-ounce king mackerel or trout fillet

6-ounce can salmon

The next part of your healthy grocery list focuses on dairy and soy, plus nuts, seeds and oils.

Best picks of healthy foods: the dairy and soy section

Why Low- and nonfat dairy products offer bone-strengthening calcium and vitamin D, a vitamin that helps calcium do its job. Soy products are rich in isoflavones, plant estrogens that may reduce the risk of some kinds of breast and ovarian cancer; they also may ease hot flashes and impede the growth of malignant tumors. Plus, the calcium in dairy and fortified soy products helps reduce blood pressure. As for taste and texture, soy cheese and soy yogurt are virtually indistinguishable from cow’s-milk varieties.

Nonfat milk

8-ounce container lowfat yogurt (any flavor)

1 package soy cheese

1 package soy turkey

1 package frozen soybeans (edamame)

6-ounce container soy yogurt (Silk)

1/2 dozen eggs or 6-ounce container refrigerated egg whites

8-ounce bag shredded Mexican cheese blend (Sargento) or reduced-fat Cheddar cheese

8-ounce container lowfat vanilla ice cream or frozen yogurt (such as Haagen-Dazs)

Best picks of healthy foods: nuts/seeds/oils aisle

Why Nuts and seeds are rich in monounsaturated fat, the same fat found in olive oil that helps raise our good cholesterol (HDL) levels without raising our bad cholesterol (LDL) levels. Walnuts are especially rich in alpha-linolenic acid, which the body converts to heart-friendly omega-3 fatty acids. Almonds are a good source of calcium: 3 1/2 ounces supplies 280 mg of calcium, more than what you get in 4 ounces of yogurt.

8-ounce jar tahini (sesame paste)

1 package blanched almonds

1 package shelled walnuts

8-ounce bottle olive oil

Just one more set of items for your healthy grocery list / weight loss plans!

You need to know what foods to buy for your weight loss plans – and Shape gives you the lists of delicious nutritious foods that you need.

Why Frozen fruits and vegetables are often as nutritious (and sometimes more) as their fresh counterparts since they’re frozen immediately after harvest. The frozen vegetable blends and “meal starters” make planning healthy meals a breeze.

Frozen fruits are great for smoothies, muffins and quick breads (just add the frozen fruit to the batter right before baking and add a few minutes to the cooking time), and they make a great base for sauces to accompany chicken, turkey and pork. And when time’s at a minimum, healthy frozen breakfasts and savory entrees can save the day.

Whole-grain waffles (Eggo)

16-ounce bag mixed vegetables for stir-fry (Birds Eye)

16-ounce bag frozen fruit (peaches, berries or cherries)

2-3 healthy frozen entrees (such as Weight Watchers Smart Ones Santa Fe Style Rice and Beans, Lean Cuisine Alfredo Pasta Primavera and Lean Cuisine Angel Hair Pasta)

Best picks of healthy foods: condiments to keep on hand

You’re going to need these spices and condiments to prepare the related meals. So put them on your healthy grocery list too:

– Salt and pepper

– Fat-free Italian dressing

– Ground cumin

– Vinegar (red-wine and balsamic)

– Dijon or honey mustard

– Ground cinnamon

– Maple syrup

– Chicken or vegetable broth

– Cornstarch

– All-purpose flour

– Salsa

The Best Clean Eating Grocery List For Weight Loss (+ Check List)

Written by: Liz Brown – Jun. 25, 2018

How many times have you wandered around the grocery store dazed and confused about what to buy when you’re trying to lose weight? It probably feels like every single food you see is bad for you– even that suspicious orange that is pre-peeled and ready to buy in that plastic container 🤔(a concept I still can’t wrap my head around).

With all the hidden sugars, unhealthy ingredients you can’t pronounce, questionable expiration dates… it’s no wonder clean eating can be intimidating! But what if you had a clean eating grocery list that helped streamline the process? Would you feel more confident about your food choices? If you’re unfamiliar with what clean eating is or why it’s important to a healthy eating plan, let me explain in more detail…

What Is Clean Eating

To put it simply, clean eating is a simple and healthy approach to eating. For some, this might mean eating “whole” foods that are in their most natural state when they acquire it. For example, an orange in its peel is in its natural state. That questionable orange that is pre-peeled and in the plastic… not so much.

But a clean eating diet for one person might mean something else entirely to another person. Eating “whole” foods all the time might not be feasible for some people but that doesn’t mean they aren’t “eating clean”. Minimally processed foods can be okay too! You just want to focus on consuming nutrient-dense, high-quality foods that are low(er) in calories than most grocery items. If you’re wondering how to start eating clean, this is a great place to start.

Do You Have A Healthy Relationship With Food?

Having a healthy relationship with food is just as important as the quality of food you put in your body. Loving your body in all phases of your health journey is of the utmost importance when trying to lose weight. Why? Because your mental health plays a huge role. Your mindset can make or break your progress and can even be a powerful driving force in your self-confidence, and motivation to get healthier. According to a 2016 study that was published on Statista, 77% of overweight people want to lose weight to improve their overall health .

I have been a Personal Trainer and Fitness Nutritionist since 2012 and have personally worked with hundreds of clients who were absolutely terrified about choosing healthy groceries. Just thinking about going to the grocery store with the intent of buying healthy foods gave them stress, anxiety, and feelings of overwhelm. It can be super intimidating if you don’t know what to look for–but having a master grocery list can help anyone make the best, healthiest, and most nutritious choices.

RELATED: 35 Of The Most Inspirational Blogs For Your Weight Loss Journey (2018)

Tips For Choosing Healthy Groceries

With the proper guidance, clean eating can be easy–it’s just a matter of understanding what to avoid and making your clean eating grocery list purchases a recurring theme so buying them becomes a habit.

Here are 3 quick tips to help when choosing healthy groceries

Shop Along The Perimeter

All of the freshest ingredients in most grocery stores are found along the perimeter of the store. This is where you will find the fresh produce, meats, dairy, bread, and the bulk items. This means, avoid the isles!

Actually Read The Label

Take a minute or two to skim the food label before you toss it into your cart. You’d be surprised to find how quickly your habits will change once you’re aware of what you’re putting in your body

If You Can’t Pronounce It, Put It Back!

Perhaps the biggest piece of advice I can give is to avoid anything that has an unpronounceable ingredient on the label! Word of the wise, if you can’t pronounce it, it’s probably undergone some serious processing or manipulation stripping it of its nutritional value.

RELATED: The Shocking Truth About What Food Labels Really Mean

Celebrate Non-Scale Victories

As hard as it may be not to get frustrated when you look in the mirror after a full day of healthy eating and wonder where the heck your six-pack abs are, it will take time and consistency. Although your progress won’t always show immediately, there are a few non-scale victories you can celebrate within a few days of healthy eating…

Why You Should Have A Simple Weight Loss Grocery List

I have created an easy-to-follow weight loss grocery list to help make your journey to a healthier lifestyle as simple as possible. When getting started, however, it’s important to remember patience and consistency. Once you notice a change in your health, you won’t ever look back! But if you’re like many of my former clients, using this clean eating grocery list will help you make the necessary changes to finally lose weight and feel healthy.

Feel free to use this list to make healthy recipes you enjoy. You don’t need to buy everything on the list–simply use it as a guide to eliminate grocery items that are filled with junk and to stock your pantry/refrigerator with healthier options, in other words, “clean eating” options.

RELATED: 13 Of The Best Metabolism Boosting Foods For Fat Loss

You should also keep a stack of high-quality supplements on hand to accelerate your progress and fill nutrient gaps in your diet.

SkinnyFit offers an entire line of supplements that help boost metabolism, shed water weight, fight bloating, and help you achieve the results you’re looking for a lot quicker.

SkinnyFit products are scientifically formulated to meet the unique metabolic and beauty needs of women. to learn more about SkinnyFit products and why millions of women all over the world love us!

YOU MAY ALSO LIKE: The Truth About Having A Diet Cheat Day (From A Clinical Nutritionist)

The Best Clean Eating Grocery List For Weight Loss

Proteins

  1. High Protein Dairy
    • Whole Eggs or Egg Whites (from free-range, grass-fed hens)
    • Greek Yogurt (0% fat, plain)
    • Cottage Cheese (best late-night snack)
    • Organic Skim Milk
  2. High Protein Seafood
    • Lean White Fish (wild-caught)
      • Cod
      • Tuna
      • Halibut
    • High-Quality Fatty Fish (wild-caught)
      • Alaskan Salmon
      • Mackerel
      • Trout
    • Grilled or Steamed Shellfish
      • Shrimp
      • Oysters
      • Clams
      • Mussels
  3. High Protein Meats
    • Boneless, Skinless Chicken Breast (free-range, grass-fed, raised without hormones/antibiotics)
    • Organic Turkey (breast or ground)
    • Lean Sirloin (USDA organic, grass-fed)
    • Ground Beef (90% lean)
    • Bison
    • Game Meats
  4. High Protein Plant-Based Foods
    • Tofu
    • Dried Lentils
    • Peanut Butter
    • Navy Beans
    • Mixed Nuts (peanuts, cashews, almonds)
    • Edamame
    • Wheat Germ
    • Quinoa
    • Soba Noodles
  5. Protein Supplements
    • Super Youth Collagen Peptides
    • Whey Protein
    • Casein Protein
    • Vegetarian/Vegan Protein

Healthy Fats

  1. Nuts
    • Walnuts
    • Almonds
    • Cashews
    • Pecans
    • Pistachios
    • Macadamia
    • Brazil Nuts
    • Hazelnuts
    • Valencia Peanuts
  2. Seeds
    • Chia
    • Flax
    • Hemp
    • Sunflower
    • Pumpkin
    • Pomegranate
  3. Oils
    • Sesame Seed
    • Avocado
    • Virgin Coconut
    • Macadamia Nut
    • Flaxseed
    • Grapeseed
    • Extra Virgin Olive
    • Walnut
  4. Butters/Spreads (Natural)
    • Tahini
    • Almond
    • Cashew
    • Peanut
    • Sunflower
    • Hummus
  5. Other Sources of Healthy Fat
    • Avocado
    • Whole eggs
    • Edamame
    • Fatty Fish
    • Tofu
    • Olives

Healthy Complex Carbohydrates

  1. Whole Grain Sources
    • Buckwheat
    • Bread/Wraps (Multi-grain, buckwheat, Ezekiel, oat bran, whole-meal spelt)
    • Oat-Bran cereal (no added sugar)
    • Steel Cut Oatmeal
    • Quinoa
    • Spelt
    • Whole Barley
    • Whole-wheat or brown-rice couscous
    • Wild, Black, or Brown Rice
    • Brown Rice Cakes
    • Whole-wheat/Whole-grain pasta
  2. Vegetable Sources
    • Sweet Potatoes
    • Yams
    • Lentils
    • Carrots
    • Radishes
    • Chickpeas
    • Pumpkin
    • Squash
    • Artichokes
    • Okra

Vegetables

  1. Low-Carb, High-Fiber
    • Broccoli
    • Brussel Sprouts
    • Kale
    • Asparagus
    • Spinach
    • Arugula
    • Cabbage
    • Spaghetti squash
    • Fennel
    • Garlic
    • Tomatoes
    • Peppers (green and red)
    • Onions
    • Mushrooms
    • Cucumbers
    • Zucchini
    • Green beans
    • Peas
    • Cauliflower
    • Ginger

Fruits

  1. Low Glycemic
    • Blackberries
    • Blueberries
    • Boysenberries
    • Elderberries
    • Raspberries
    • Strawberries
    • Green Apples
  2. Moderate Glycemic
    • Cherries
    • Pears
    • Apricots
    • Melons
    • Oranges
    • Peaches
    • Plums
    • Grapefruit
    • Pitted prunes
    • Apples
    • Avocados
    • Kiwi
    • Lemon
    • Lime
    • Nectarines
    • Tangerines
    • Passionfruit
    • Persimmons
    • Pomegranates
  3. High Glycemic (avoid during weight-loss except after a workout)
    • Bananas
    • Pineapples
    • Grapes
    • Watermelon
    • Mango
    • Papaya

Non-Dairy Milks

  1. Almond
  2. Soy
  3. Coconut
  4. Hemp
  5. Rice

Natural Sweeteners

  1. Pure Maple Syrup
  2. Agave Nectar
  3. Raw Honey
  4. Organic Coconut Palm Sugar
  5. Molasses

Beverages

  1. SkinnyFit Detox
  2. SkinnyFit ZzzTox
  3. Cold Pressed Juices
  4. Coffee
  5. Mineral Water

Miscellaneous

  1. Vinegars
    • Apple Cider Vinegar
    • Balsamic Vinegar
    • White wine vinegar
  2. Pantry Items
    • Dijon Mustard
    • Low-sugar ketchup
    • Tamari or Liquid Aminos
  3. Fresh Herbs & Spices
    • Sea Salt
    • Pepper
    • Cumin
    • Garlic Powder
    • Onion Powder
    • Cayenne Pepper
    • Nutmeg
    • Cinnamon
    • Mustard Seed
    • Paprika
    • Turmeric
    • Cilantro
    • Oregano
    • Sage
    • Dill
    • Bay Leaves
    • Coriander
    • Parsley
    • Thyme
    • Mint
    • Basil
    • Rosemary

SkinnyFit Supplement Stack

  1. Natural Detox- SkinnyFit Detox
  2. Nighttime Detox Blend- SkinnyFit ZzzTox
  3. Collagen Peptides- Super Youth
  4. Fat-Burning Appetite Suppressant- Snack Attack
  5. Gut Health- Belly Balance
  6. Hair/Skin/Nails- Daily Glow

https://www.statista.com/statistics/791259/reasons-to-lose-weight-us-by-obesity-status/

Dr. Oz’s weight-loss breakthrough relies on efficient meal prep for three weeks of better eating. Here’s what you need to stock up on to make all of the recipes.

Prep Day

From week to week, you’ll have leftovers from your Prep Day: The salmon and chicken recipes, for example, yield an extra piece to stash in the freezer, and the pots of oatmeal and quinoa make double batches (also freezable). Before you shop for weeks two and three, do a quick scan to see what’s already good to go!

Produce

  • Blueberries (1 cup)
  • Raspberries (½ cup)
  • Blackberries (½ cup)
  • 1 mango, plus more for snacks if using
  • 1 orange (for Citrus Dressing)
  • 1 apple, for snacks
  • 8 to 10 limes
  • 4 to 6 lemons
  • 1 avocado, for snacks
  • 1 bag romaine hearts
  • 1 head Boston or bibb lettuce
  • 2 (5-oz) packages baby spinach
  • 1 (5-oz) package baby arugula
  • 1 head red cabbage
  • 2 pints grape tomatoes, plus more for snacks if using
  • 1 head broccoli (4 cups florets)
  • 1 head cauliflower (4 cups florets)
  • 4 red bell peppers
  • 2 bell peppers, any color
  • 2 zucchini
  • 1 English cucumber, plus more for snacks if using
  • 1 head celery
  • 1 bunch radishes
  • 1 package presliced white mushrooms (1½ cups)
  • 1 hand ginger
  • 2 heads garlic
  • 6 to 8 onions
  • 1 bunch scallions
  • Herbs: mint, rosemary, thyme, and cilantro (1 bunch each)

Dairy

  • 2% milk (1½ cups)
  • 1% milk or soy milk (3 cups)
  • Plain 2% Greek yogurt (2 cups)

Meat, Fish and Soy Proteins

Grocery Items

Oils, Vinegar and Condiments

(Some of these you may already have on hand.)

  • Extra-virgin olive oil
  • Toasted sesame oil
  • Balsamic vinegar
  • Red wine vinegar
  • Reduced-sodium tamari
  • Dijon mustard
  • Green curry paste (Look for this in the international or Asian foods aisle.)

Spices

(In addition to coarse salt and pepper.)

  • Chili powder
  • Dried thyme
  • Ground cumin
  • Nutmeg
  • Cinnamon stick
  • Pure vanilla extract

Nuts and Seeds

  • Almonds, for snacks
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts

Wednesday Prep

You’ll need to refresh your fruit and veggie stash for the second half of the week, but check the crisper before you shop — there might be some leftovers that can assist.

Produce

  • Blueberries (1 cup)
  • Raspberries (½ cup)
  • Blackberries (½ cup)
  • 1 mango
  • Mixed greens
  • 1 bag romaine hearts
  • 1 (5-oz) package baby spinach
  • 1 avocado
  • 1 pint grape tomatoes
  • 1 English cucumber
  • 2 red bell peppers
  • Cauliflower (3 cups florets)*
  • 3 limes*
  • 3 lemons*
  • Herbs: basil, cilantro*, mint*

*Might have some from earlier in the week.

Budget Weight Loss Shopping List

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Watching your wallet and your weight? Sometimes the myth that it’s expensive to eat a healthy diet gets in the way of healthy eating. Regardless of your budget, you can find foods that are big on nutrition and low in cost. Our budget weight loss shopping list will help to jumpstart your path to a slimmer you—without busting your bank account.

The key to creating a shopping list for weight loss is planning your meals. When we move into the day without a plan, it becomes super-easy to give into the temptation offered by unhealthy choices, whether it’s the urge to call for takeout or to prepare a processed dinner that includes ingredients that contain who-knows-what.

This budget weight loss shopping list is the foundation for your new lifestyle. It’s filled with nutrient-rich staples you can use to prepare weight loss recipes that boost fiber intake and nourish lean muscle tissue, which burns more calories than fat. Discover yummy food and recipe ideas to flesh out the shopping list:

6 Ways to Enjoy Fruits & Veggies on the Cheap
$10 or Less Dinner Recipes
13 Delicious Budget-Friendly Dinners

Also check out 10 Ways to Stretch Your Grocery Budget, which offers smart tips for creating a shopping list for weight loss.

Budget Shopping List: Bread & Grains

100% Whole wheat flour
100% Whole-wheat or whole-grain bread
100% Whole-wheat pasta100% Whole-wheat pitas or tortillas
Brown rice
Quinoa
Oats, old fashioned (Ideal for breakfast or snacking.)
Popcorn, plain (Snack on Healthy Popcorn Recipes.)

Budget Shopping List: Condiments

Mustard, no added sugar
Ketchup, naturally sweetened (Or make Healthy Homemade Ketchup.)
Balsamic vinegar
Cooking oils, like extra virgin olive oil, canola oil, safflower oil, and/or coconut oil
Herbs and spices of all varieties (Avoid prepackaged mixes, like taco seasoning, and choose the pure herbs.)
Pumpkin seeds (Perfect for salad toppings or snacking.)

Budget Shopping List: Canned/Jarred/Dry Goods

Marinara, no sugar added, low sodium
Peanut butter, natural
Tuna, packed in water
Salmon, canned (Find this near the canned tuna in your grocery store. Flake into salads, use in salmon burgers, or flake onto homemade pizza.)
Tomatoes, canned (Ideal for using in recipes like Simple Tomato Sauce.)

Budget Shopping List: Beans & Lentils

Black beans
Chickpeas (garbanzo beans)
Kidney beans
Pinto beans
Lentils (all types)

Budget Shopping List: Produce

Fresh vegetables, in-season (Green veggies and sweet potatoes are great healthy choices because they offer a lot of nutritional bang for your dollar.)
Fresh fruits, in-season (Bananas, watermelon, cantaloupe, apples, and oranges are top budget shopping list picks.)

Budget Shopping List: Fish & Lean Meats

Fish, especially cold-water fish like salmon
Chicken, whole (This is a budget-friendly alternative to buying boneless, skinless chicken breasts.)
Lean ground turkey

Budget Shopping List: Eggs & Dairy

Eggs
Greek yogurt, plain non-fat (Ideal for breakfasts, snacks, or as a replacement for sour cream or mayo.)
Mozzarella, part-skim, shredded
Butter, unsalted
Milk, 1% or skim

Budget Shopping List: Frozen

Frozen fruits, no added sugar (Tasty and convenient for Smoothie Recipes.)
Frozen vegetables, no added sugar, sodium, or sauces (Perfect to use in many easy-prep Slow Cooker Recipes.)

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Give us your thoughts on this post, and on the content you’d like to see in the future, in our comments section!

Transform the way you look and feel with the 8-Week Body Weight Makeover Program, which provides workouts that deliver results—in just 2 months.

S = staples Staples shopping list

100% whole-wheat bread (70 to 90 calories and at least 2 g fiber per slice)
Brown rice (such as Uncle Ben’s Fast & Natural Whole Grain Instant Brown Rice)
Canned beans (black, cannellini)
Canned diced tomatoes
Canola oil
Dijon mustard
Frozen waffles (such as Kashi GoLean Original 7 Grain Waffles)
Lowfat mayonnaise (50 calories per tablespoon, such as Kraft Mayo Light)
Marinara (prepared, fewer than 80 calories per 1/2 cup)
Microwave popcorn, 100-calorie mini-bags
Natural unsweetened applesauce
Natural peanut butter
Olive oil
Plain quick oats (or unsweetened instant oatmeal)
Salt and pepper (including kosher)
Snack bars (such as L?rabar, Luna and Pria)
Sugar
Tortillas, whole-wheat (8 inches, about 120 calories each) and corn (6 inches, about 45 calories each)
Unsalted raw nuts (such as almonds and cashews)
Vegetable oil cooking spray
Vinegar (balsamic and red wine)
Whole-grain cereal (fewer than 120 calories and 6 g sugar, and more than 3 g fiber, per serving)
Whole-grain cracker (such as Triscuit, Multi-Grain Wheat Thins, Wasa )
Whole-wheat breadcrumbs
Whole-wheat couscous
Whole-wheat pasta

I = indulgence Indulgence shopping list

Any 100-calorie snack pack such as Nabisco Chips Ahoy! Thin Crisps (3 g fat) or Oreo Thin Crisps (2 g fat)
Ben & Jerry’s Vanilla Ice Cream single 190 calories, 11 g fat
Hershey’s 100-Calorie Pretzel Bars 4.5 g fat
Hershey’s Kisses 204 calories, 12 g fat for 8
M&M’s Almond Chocolate Candies 200 calories, 11 g fat for regular 1.31-oz bag
Nestlé Stixx 90 calories, 5 g fat per stick
Pringles Minis 120 calories, 7 g fat per bag
Skinny Cow Ice Cream Sandwiches 150 calories, 2 g fat each

M = meals in minutes Meals in Minutes shopping list

Frozen healthy entrées Try Amy’s, Healthy Choice, Lean Cuisine.
Frozen macaroni and cheese See meal brands, above.
Frozen pizza Try American Flatbread and Amy’s.
Frozen soy burgers Great choice: Morningstar Farms Grillers
Frozen ravioli Up to 350 calories and 4 g saturated fat per serving

P = produce Produce shopping list

Apples
Bananas
Bell peppers
Carrots
Celery
Cherry tomatoes
Cucumber
Edamame
Frozen broccoli florets
Frozen mixed vegetables
Frozen berries
Mandarin oranges, canned in juice
Onions
Oranges
Pineapple
Raisins
Red new potatoes
Romaine lettuce
Salad greens (mixed), prewashed
Scallions
Snap peas
Spinach, prewashed
White mushrooms

L = lean protein Lean protein shopping list

Boneless, skinless chicken breasts
Canned chunk-light tuna in water
Canned wild Alaskan salmon
Eggs
Fresh or frozen fish (such as cod, flounder or halibut)
Frozen raw shrimp
Hummus
Lean beef (such as eye round)
Lean ground turkey
Lowfat vanilla or plain yogurt
Lowfat cottage cheese
Parmesan
Pork tenderloin
Precooked chicken breast slices
Reduced-fat shredded cheddar
Skim milk
Tofu

E = enhancements Enhancements shopping list

Anchovy fillets
Barbecue sauce 45 calories per 2 tablespoons
Cinnamon
Curry powder
Dry white wine
Fresh chives
Fresh cilantro
Fresh or dried basil, oregano and rosemary
Ground ginger
Hot sauce
Kalamata olives
Lemon pepper
Lemons
Limes
Lowfat salad dressing 40 to 60 calories per 2 tablespoons
Low-sodium soy sauce
Maple syrup
Minced garlic, prepared
Paprika
Prepared salsa
Red pepper flakes
Semisweet chocolate chips

Photo Credit: Jonathan Kantor

Weight loss grocery list

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